08/23/10 – Monday Deads + Plyos

Fundamentals – There is a New Fundamentals starting next Monday, 08/30.  The class will meet on the following dates @ 5am!

Monday, 8/30
Tuesday, 8/31
Thursday, 9/2
Friday, 9/3

Tuesday, 9/7
Wednesday, 9/8
Friday, 9/10

That’s right, five in the morning!  If you know anyone who is interested please tell them to contact [email protected]

Today’s Links –

Anything you can do I can do better...
Anything you can do I can do better...
Name that back
Name that back

Schedule –

  • Foam Roll / Mobility Warm Up / Burgener Warm Up
  • Deadlift – 5-5-5 – Form is paramount.  You must release the deadlift after each rep.
  • WOD – 10 rounds for time
    • 5 Plyo Push ups – Hands must leave the ground at the top of the push up
    • 10 Jump Squats – Go into a deep squat keeping the weight on the heels and explode out of the bottom, jumping as high as you can.
    • 15 anchored ab-mat sit ups – Use dumbbells to anchor the feet
  • 3 x 20 GHD Hip Extensions
  • Stretch

8 thoughts on “08/23/10 – Monday Deads + Plyos”

    1. That site and video is very touching, especially being a father of 2. I’m in for that WOD on the 28th if 908 is doing it.

  1. Wow!! That video about SMA was so touching…and definitely made me cry! (I’m such a softie!! lol!!) Thanks for that post, Rick! I so wish I could do the workout Saturday, but my work schedule will be preventing that ;( But, I wish everyone good luck on Saturday and keep on being as strong as you all are!!! xoxoxo